Warm Up and Bodyweight Squats

To start this lean legs and thighs workout, it's important to warm up your muscles. Begin with a few minutes of light cardio, such as jogging in place or jumping jacks.

Once you're warmed up, move on to bodyweight squats. Stand with your feet shoulder-width apart, and lower your body down into a squat position, keeping your weight in your heels. Push through your heels to stand back up and repeat the movement for 12-15 reps.

Bodyweight squats are a great compound exercise that targets multiple muscle groups in the legs and thighs, including the quads, hamstrings, and glutes.

Bodyweight Squats

Proper Squat Form

Lunges and Side Leg Lifts

The next exercises in this lean legs and thighs workout are lunges and side leg lifts. Lunges target the quads, hamstrings, and glutes, while side leg lifts focus on the outer thighs.

To perform lunges, take a step forward with your right foot and lower your body down until both knees are at a 90-degree angle. Push through your right heel to stand back up and repeat on the other side. Aim for 12-15 lunges on each leg.

For side leg lifts, stand tall with your feet together. Lift your right leg out to the side as high as possible, then lower it back down. Repeat on the other side. Perform 12-15 side leg lifts on each leg.

Walking Lunges

Side Leg Lifts

Step-Ups and Calf Raises

Step-ups and calf raises are two more exercises that will help you get lean legs and thighs.

To do step-ups, find a sturdy bench or step. Place your right foot on the bench, and push through your right heel to lift up your body. Step down with your left foot and repeat on the other side. Complete 12-15 step-ups on each leg.

Calf raises are simple but effective for toning the calves. Stand with your feet hip-width apart and rise up onto your toes, then lower back down. Repeat this movement for 12-15 reps.

By incorporating step-ups and calf raises into your workout routine, you'll target the quads, hamstrings, glutes, and calves, helping to create lean and sculpted legs.

Glute Bridge and Single Leg Deadlifts

Next up are two exercises that will really target the glutes and hamstrings: the glute bridge and single leg deadlifts.

To do a glute bridge, lie on your back with your knees bent and feet flat on the ground. Lift your hips up towards the ceiling, squeezing your glutes at the top. Lower back down and repeat for 12-15 reps.

Single leg deadlifts are a great exercise for balance and stability while working the hamstrings and glutes. Stand tall with your feet hip-width apart and lift your right foot off the ground. Hinge forward at the hips while extending your right leg straight back. Keep your core engaged and your back flat. Return to the starting position and repeat on the other side. Aim for 12-15 single leg deadlifts on each leg.

Cool Down and Stretch

After completing this lean legs and thighs workout, it's important to cool down and stretch your muscles.

Take a few minutes to walk around and let your heart rate come down gradually. Then, perform some static stretches for your legs and thighs, holding each stretch for 20-30 seconds.

Some great stretches to include are standing quad stretches, seated hamstring stretches, and standing calf stretches.

By cooling down and stretching after your workout, you'll help prevent muscle soreness and promote flexibility.